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  6. Pomegranate vs. Fruitcake

Pomegranate vs. Fruitcake — In-Depth Nutrition Comparison

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What are the main differences between pomegranate and fruitcake?

  • Pomegranate is richer in vitamin K, copper, and vitamin C, yet fruitcake is richer in iron and monounsaturated fat.
  • Fruitcake's daily need coverage for iron is 22% higher.
  • Pomegranate has 20 times more vitamin C than fruitcake. Pomegranate has 10.2mg of vitamin C, while fruitcake has 0.5mg.
  • Pomegranate contains less saturated fat.

We used Pomegranates, raw and Cake, fruitcake, commercially prepared types in this comparison.

Infographic

Pomegranate vs Fruitcake infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more PotassiumPotassium +54.2%
Contains more CopperCopper +216%
Contains more ZincZinc +29.6%
Contains less SodiumSodium -97%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +230%
Contains more IronIron +590%
Contains more PhosphorusPhosphorus +44.4%
Contains more ManganeseManganese +84.9%
Contains more SeleniumSelenium +300%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +1940%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B5Vitamin B5 +66.8%
Contains more Vitamin B6Vitamin B6 +63%
Contains more Vitamin KVitamin K +993.3%
Contains more FolateFolate +90%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +86.8%
Contains more Vitamin B3Vitamin B3 +170%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Fruitcake DV% diff.
Iron 0.3mg 2.07mg 22%
Polyunsaturated fat 0.079g 3.323g 22%
Carbs 18.7g 61.6g 14%
Calories 83kcal 324kcal 12%
Fats 1.17g 9.1g 12%
Vitamin K 16.4µg 1.5µg 12%
Copper 0.158mg 0.05mg 12%
Vitamin C 10.2mg 0.5mg 11%
Monounsaturated fat 0.093g 4.2g 10%
Folate 38µg 20µg 5%
Sodium 3mg 101mg 4%
Saturated fat 0.12g 1.048g 4%
Manganese 0.119mg 0.22mg 4%
Vitamin B2 0.053mg 0.099mg 4%
Vitamin B5 0.377mg 0.226mg 3%
Selenium 0.5µg 2µg 3%
Vitamin B3 0.293mg 0.791mg 3%
Potassium 236mg 153mg 2%
Calcium 10mg 33mg 2%
Cholesterol 0mg 5mg 2%
Phosphorus 36mg 52mg 2%
Vitamin B6 0.075mg 0.046mg 2%
Vitamin E 0.6mg 0.9mg 2%
Protein 1.67g 2.9g 2%
Vitamin B1 0.067mg 0.05mg 1%
Vitamin A 0µg 7µg 1%
Zinc 0.35mg 0.27mg 1%
Fiber 4g 3.7g 1%
Magnesium 12mg 16mg 1%
Net carbs 14.7g 57.9g N/A
Sugar 13.67g 27.42g N/A
Vitamin B12 0µg 0.01µg 0%
Choline 7.6mg 8.9mg 0%
Tryptophan 0.042mg 0%
Threonine 0.102mg 0%
Isoleucine 0.121mg 0%
Leucine 0.206mg 0%
Lysine 0.121mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.14mg 0%
Valine 0.144mg 0%
Histidine 0.071mg 0%
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more WaterWater +208%
Contains more ProteinProtein +73.7%
Contains more FatsFats +677.8%
Contains more CarbsCarbs +229.4%
Contains more OtherOther +107.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains less Sat. FatSaturated fat -88.5%
Contains more Mono. FatMonounsaturated fat +4416.1%
Contains more Poly. FatPolyunsaturated fat +4106.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.